Adarq.org

week 38
GPP week 1: thurs, upper B

no time, really running late, so skipped the sprints.

S1: DB flat bench: 3 x 5 x 25kg, pause at bottom
S2: Seated rows: 4 x 5 x 50kg, pause at back

S2: dips: 3 x 17
S2: pullups: 3 x 8, 1 x 5

S3: pulley tricep pushdown
8 x 26, 24, 24, 26kg

S3: DB bicep curls
8 x 7.5, 10, 7.5, 10kg

S3: shoulders matrix
4 x 8 x 5kg

got abit of vids in.
taken at the end of the upper B session. not too often that my colleague and i manage to hit the gym together haha.

wished i could take a vid of the runup, but there wasnt much space, it was poolside haha.

<a href="http://www.youtube.com/watch?v=w07IW6ukQSs" target="_blank">http://www.youtube.com/watch?v=w07IW6ukQSs</a>

<a href="http://www.youtube.com/watch?v=ZZwjm-Xq7kA" target="_blank">http://www.youtube.com/watch?v=ZZwjm-Xq7kA</a>

<a href="http://www.youtube.com/watch?v=p93u_4UtLfQ" target="_blank">http://www.youtube.com/watch?v=p93u_4UtLfQ</a>

that runup is fast as fuck. ever think about slrvj?

nice jumps man, i'll post workout stuff later tonight.

how high is that ceiling?

week 39
GPP week 2: mon, lower A

prehab, warmup

warmup sprints
sprints: 5 x 20m

ME jumps: a handful
MR tuck jumps: 4 x 10

REAs:
4 x 3, 45kg

Squats
3 x 8, 90kg

18"stepups
3 x 8: 60, 60, 65kg

Reverse lunges
3 x 8, 20kg

BB calf raises
4 x 5: 90, 100, 100, 100, 100kg

pullups
3 x 11

dips
2 x 17

core
did some cable chopping thing, but reversed the direction, from low to high
2 x 5 each side.

no time to stretch, it was either stretch and go home without the shower, or shower and head home.
i chose the shower, for the wellbeing of fellow passengers on the bus ride home :p

winged the workout, as i left before u posted adarq.
luckily i didnt go too far off, tried to add abit of weight to the previous workout.

stepups were tough, maybe cos my legs are short or something.
when i had my foot on the step, my thigh was abt parallel to the floor.

good work man, sorry about that.. damn different side of the world thing strikes again, but you got it right pretty much. ill paste next one tomorrow when i wake up so you get it on time.

peace

CYCLE #1 GPP BLOCK: Lower B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 5x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- JUMP SQUAT: 5 x 3 @ (30kg), 1 minute rest between sets
- PIN SQUAT: (85,85,85) 3 x 8, 2 minutes rest between sets
- DB PAUSED (3sec) WALKING LUNGE: (25kg each hand) 3 x 5 each leg, 2 minutes rest between sets
- SEATED CALF: 4 x 5, 1 minute rest between sets

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:

GPP week 2: wed, lower B

prehab, warmup
sprint warmup

ME sprints
3 x 20m

ME jumps: 7-10
MR tuck jumps: 4 x 10

jump squats
5 x 3 x 25kg

pin squats
8 x 80, 90, 95

DB walking lunges
5 x 5 x 30kg each hand

had to modify to sets of 5, cause grip wasnt up to 8 reps

seated DB calf raise
3 x 10 x 30kg

dunno how to add more weight, thats the heaviest DB in the gym...

pullups
3 x 11
dips
3 x 16

reverse chops
2 x 5